Chana Dal Soup

Chana Dal Soup is a hearty and nutritious Indian soup made from split chickpeas, packed with protein and flavor. This comforting dish is perfect for any time of the day, offering a delightful blend of spices and wholesome ingredients.

Ingredients

• Chana dal - 100 grams
• Water - 750 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro - 2 tablespoons, chopped (for garnish)
• Salt - to taste
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon

Steps

1. Rinse the chana dal under cold water until the water runs clear, then soak it in water for at least 30 minutes.
2. In a pot, heat the olive oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another 2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
6. Add the soaked chana dal and water to the pot. Bring to a boil, then reduce heat to low and simmer for 20 minutes or until the dal is tender.
7. Once cooked, mash a portion of the dal with a ladle for a creamy texture, while leaving some whole for chunkiness.
8. Stir in garam masala and adjust the seasoning if necessary.
9. Remove from heat, add lemon juice, and garnish with chopped cilantro before serving.

Nutrition

• Calories: 210
• Protein: 11 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.7 g
• Unsaturated Fat: 4.3 g
• Water: 0.75 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in dietary fiber, promoting digestive health.

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